Soothing Turkey and White Rice Bowl
Gentle skillet-cooked ground turkey served over easy-to-digest white rice with tender, peeled zucchini. Flavored mildly with broth and salt to help settle your stomach and replenish after a long walk.
Prep
5 min
Cook
15 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Aimee + Lila
Aimee created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Measure 0
- 01
Measure 0
Measure 0.5 cups of white rice and 1 cup of water into a small saucepan over high heat. Bring to a boil, then turn the heat to low, cover with a lid, and simmer for 15 minutes until tender and water is absorbed.
Look for: tender and water is absorbed
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Heat a non-stick skillet over medium heat
Heat a non-stick skillet over medium heat. Add 150g of lean ground turkey and brown for 6 to 8 minutes, breaking it into small pieces with a spoon, until fully cooked through with no pink remaining (165°F / 74°C internal temperature).
Look for: fully cooked through with no pink remaining (165°F / 74°C internal temperature)
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Add 0
Add 0.5 pcs of peeled and diced zucchini and 0.25 cups of low-sodium chicken broth to the skillet with the turkey. Cover with a lid and cook on medium-low heat for 5 minutes until the zucchini is very soft.
Look for: the zucchini is very soft
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Stir in 0
Stir in 0.25 tsp of fine sea salt and remove from heat.
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Spoon the warm white rice into a…
Spoon the warm white rice into a shallow bowl, top with the turkey and soft zucchini mixture, and pour any remaining pan broth over the top before serving.
Ready when: everything is assembled and ready to enjoy
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